Meditation Techniques for Beginners

Meditation sounds simple enough, and it actually is, butthe car doors, the sirens, or any of the other daily
many things in life that are simple are not easy, andsounds you hear in your place, listen for the birds
meditation is a perfect example. How hard can it be tobehind the cars, for the wind behind neighbors, just
just sit? Well, if you've ever tried meditation beforelisten and breathe. On you next attempt take it a step
now, you're probably a lot like me. I would unplug thefurther, setting your timer for 7 minutes instead of 5,
phone, turn off the TV and all the lights in the house,and add the habit of practicing listening to your feelings
light a candle and some good incense, and then try toof warm or cool, hard and soft, pressure and breath,
force my legs into the pretzel position and sit quietly.be here now. Take your mediation only this far for the
The first thing I noticed was that my legs hurt and myfirst month or so, and allow yourself time to learn how
lower back was screaming. I couldn't shut my mind upto breath and congratulate yourself on beginning to
long enough to relax, and started remembering andmediate, never be hard on yourself or give up, it takes
thinking about things so upsetting and chaotic that Ia long time to get good at this, but the holistic benefits
gave up and took a nap. What I learned was that myare great, increased breathing power, a sense of calm
first mistake was trying to sit like that and assumingthat you can tap into anytime you need it, are all
that I'd be able to quiet my mind on the first try. Tryexcellent benefits of meditation exercise. Follow your
sitting cross legged or on your feet or whatever waybreathing as if it was a tennis ball, without manipulating
is most comfortable for you. A dimly lit room and theyour breath, watch it in your mind as you inhale and
incense was a good start, now as you try to quietexhale, the tennis ball bouncing against a soft wall, and
your mind, count slowly from one to ten with eachthe wall bending with each breath as it throws your
breath-it gives your mind something to do while it'sbreath back at you, cool visual, hunh? You may also
learning to shut up. Also, closing your eyes is notchoose to take advantage of a mantra, or sound that
necessary, you could get a piece of wood with theyou hum or say while you are meditating. While "Ohm"
grain easy to see, a big enough piece that when youis popular, you may hum your mantra or make up anty
look at it that's all you see (the back of a door?) Sit insound that you like. The only hint is the simpler, the
front of the wood grain and watch it as you slowlybetter. One vowel mantras seem to work best. You
inhale and count, Inhale through your nose slowly andcan even use a prayer or part of a poem, it if helps,
hold-exhale slowly out through your mouth and "one,"but I tend to stick to simple. The last and maybe best
again and "two." Try it for five full minutes. It's okay ifpart of meditation is sending good feelings and warmth
your mind gets distracted (it's used to being distracted)to others. While meditation is a wonderful preventative
not sitting still, so forgive yourself and start again whenexercise in medicine, you can give it away as well by
retraining your mind. Try to listen to the sounds behindthinking good thoughts about those you care about.